One sure fire way to grow your entire body, is to work out the largest muscle group in your body. Your LEGS! It is proven to release more growth hormone and testosterone when you do so.

EXERCISE

SETS

REPS

REST

Squat

5

5* pyramid up in weight

2 minutes

Front Squat

3

6-8

60 seconds

Barbell Lunge

4

10/per leg

60 seconds

Barbell Squat 21's

1

21 reps

no rest

Barbell calf raise

4

20

60 seconds

Barbell calf raise - negative

2

6-8

30 seconds

Quad and Hamstring stretch

1 min each

10 min cool down walk

*Negatives - lift weight per normal, but lower weight to a count of 5 or more

The stretching and walking afterwards will aid in recovery, however I suggest using a foam roller or even a rolling pin to help flush out lactic acid that has built up. Later that night go for a 20 minute walk and drink a protein shake immediately before bed.